Category: Nutrition

© American Institute for Preventive Medicine

Nutrients like calcium, iron, and zinc are just as essential as vitamins. The table below shows, in capsule form, how much you need, what foods supply significant amounts, and the functions various minerals perform. Use it to plan a mineral-rich menu. (As with vitamins, however, sometimes diet alone can’t satisfy the need for certain minerals. Pregnancy, menstruation, illness, crash dieting, food allergies, use of medication, or other circumstances may call for mineral supplements.)

Calcium

Primary Functions

Needed for building strong bones and teeth and maintaining strong bones throughout life. Required for normal muscle contraction and relaxation, heart action, nerve function and blood clotting.

Food Sources

Milk and dairy products, sardines, salmon eaten with bones, oysters, tofu, green leafy vegetables, clams, citrus fruit.

Dietary Reference Intake (DRI)*

1,000 milligrams

Deficiency Symptoms

Stunted growth in children, weakened bones in adults, bones that break easily. (Deficiency disease: osteoporosis.)

Chromium

Primary Functions

Works with insulin to take sugar into cells. Involved in breakdown of sugar to release energy.

Food Sources

Brewers yeast, meat, clams, whole grains, unrefined foods, cheeses, nuts.

Dietary Reference Intake (DRI)*

35 micrograms

Deficiency Symptoms

Impaired glucose metabolism. (May lead to adult onset diabetes.)

Copper

Primary Functions

Needed for hemoglobin and to make red blood cells. Forms protective coverings for nerves. Part of several enzymes. May be involved with vitamin C in forming collagen. Needed in respiration and release of energy.

Food Sources

Organ meats, shellfish (especially oysters), whole grains, nuts, legumes, lean meat, fish, fruits, vegetables.

Dietary Reference Intake (DRI)*

900 micrograms

Deficiency Symptoms

Anemia, bone defects, retarded growth, impaired metabolism.

Iodine

Primary Functions

Part of thyroxide, a hormone secreted by the thyroid gland, which helps to regulate growth, development, reproduction, and metabolic rate (rate at which calories are burned.)

Food Sources

Iodized salt, sea salt, seafood, seaweed, foods grown in iodine-rich soil, dairy products from animals fed iodine-rich feed.

Dietary Reference Intake (DRI)*

150 micrograms

Deficiency Symptoms

Enlarged thyroid gland (goiter), sluggishness, and weight gain. Can cause severe retardation of developing fetus during pregnancy.

Iron

Primary Functions

Part of hemoglobin which carries oxygen to cells. Part of myoglobin which makes oxygen available for muscle contraction. Needed for use of energy by the cells.

Food Sources

Organ meats, red meat, fish, shellfish, poultry, enriched breads and cereals, egg yolks, legumes, leafy green vegetables, dried fruits, blackstrap molasses.

Dietary Reference Intake (DRI)*

8 milligrams

Deficiency Symptoms

Anemia, fatigue, muscle weakness, headaches, pale skin, inability to concentrate.

Magnesium

Primary Functions

Builds protein. Needed to release energy from food. Helps relax muscles after contraction. Helps resist tooth decay. Needed for transmission of nerve impulses.

Food Sources

Whole grains (especially wheat germ and bran), nuts, legumes, dark green vegetables, seafood, chocolate, cocoa.

Dietary Reference Intake (DRI)*

400 milligrams

Deficiency Symptoms

Confusion, nervousness, disorientation, hallucinations. Muscle weakness can progress to convulsions, and ultimately tetany. (Deficiencies are unlikely unless another medical problem exists.)

Phosphorus

Primary Functions

Aids in building strong bones and teeth. Activates vitamins for use.  Needed to release energy from food. Needed for trans-mission of nerve impulses.

Food Sources

Milk and dairy products, fish, meat, poultry, egg yolks, nuts, legumes, peas, whole grains, processed foods, soft drinks.

Dietary Reference Intake (DRI)*

700 milligrams

Deficiency Symptoms

Muscle weakness, loss of appetite, bone pain. (Deficiencies are un-likely unless another medical problem exists.)

Potassium

Primary Functions

Needed for muscle contraction, heart action, nerve transmission, fluid balance. Involved in making proteins. Needed for maintenance of acid-base balance. Required for formation of glycogen (short-term storage of energy).

Food Sources

Lean meat, fresh fruits and vegetables, milk and dairy products, nuts, legumes, most salt substitutes.

Dietary Reference Intake (DRI)*

4,700 milligrams

Deficiency Symptoms

Muscle weakness, irregular heartbeat, apathy, confusion and loss of appetite. (Deficiencies are un-likely, unless excessive water loss occurs through vomiting, diarrhea, extreme sweating, or use of diuretics.)

Selenium

Primary Functions

Works with vitamin E to act as antioxidant and protect cell membranes.

Food Sources

Organ meats, seafood, lean meats, eggs, whole grains, wheat germ.

Dietary Reference Intake (DRI)*

55 micrograms

Deficiency Symptoms

Heart muscle abnormalities, anemia (rare).

Sodium

Primary Functions

Needed for normal fluid balance, both inside and outside cells; nerve transmission, acid-base balance, and muscle contraction.

Food Sources

Salt, soy sauce, monosodium glutamate (MSG), and most processed foods (especially regular soups, sauces, and cured meats), milk and dairy products.

Dietary Reference Intake (DRI)*

1,500 milligrams

Deficiency Symptoms

Muscle cramps, weakness, mental apathy, loss of appetite. (Deficiencies unlikely, unless another medical problem exists.)

Zinc

Primary Functions

Works as part of many enzymes. Present in insulin. Needed for making reproductive hormones, normal sense of taste, and wound healing.

Food Sources

Liver, egg yolks, oysters, lean meat, fish, poultry, milk and dairy products, whole grains, vegetables.

Dietary Reference Intake (DRI)*

11 milligrams

Deficiency Symptoms

Retarded growth, prolonged wound healing, slow sexual development, loss of taste (as a result, loss of appetite).

© American Institute for Preventive Medicine

4 Servings, about 3/4 cup each

Ingredients:

Directions:

Per Serving:

© American Institute for Preventive Medicine

6 Servings, 1/2 cup each

Ingredients:

Directions:

Per Serving:

© American Institute for Preventive Medicine

Information on food labels can help you choose healthy foods. What do you look for?

A. Read the “Nutrition Facts”

Look at serving size and how many servings are in the product. Serving sizes are given in familiar units, such as cups or pieces. This is followed by the metric amount (e.g., the number of grams). Serving sizes are often based on the amount of food people typically eat.

B. Read calories per serving

Calories tell you how much energy you get from a serving of this food. The label also tells you how many of the calories in one serving come from fat. In the example, there are 250 calories in a serving of this macaroni and cheese; 110 calories are from fat. This means almost half of the calories come from fat.

C. Look at the nutrients per serving

D. Look at Percent Daily Value (%DV)

Quick Tip

Compare Nutrition Facts for Three Cereals

Can These Meals Be Part of a Healthy Daily Diet?

Besides looking at saturated fat, of the two choices, the Deluxe Combo Pizza has more dietary fiber (6g) and less sodium (550mg).

Four Cheese Pizza:

This choice is harder to fit into a healthy diet. One serving (the whole pizza) uses 50% of a daily saturated fat allowance, leaving only 50% for all other foods and drinks that day.

Deluxe Combo Pizza:

This meal is easier to fit into a healthy diet. One serving (the whole pizza), gives 18% of a daily saturated fat allowance. This leaves 82% for all other foods and drinks that day.

Is this a Healthy Snack Food?

Answer: The good thing about this snack food is that it does not have trans fat. This is because it has vegetable oil, not “hydrogenated” vegetable oil. It does, though, have 250 calories and 12 grams of fat. That is a lot for a snack. Eat foods like this less often. Make 2 or 3 servings out of this individual snack bag, too.

Ingredient List

This lists what’s in the food from most to least by weight. There is more of the first ingredient than the second and so on. Choose foods that list acceptable ingredients first, second, and third. Also, check the list for ingredients that you may be allergic or sensitive to, such as milk, eggs, peanuts, and wheat.

Preparation Instructions

Look at the instructions on package directions. You can change the way the food is prepared to lower total fat, saturated fat, and sodium, as well as to increase nutrients, such as fiber and vitamin C.

Open Dating

Look at this so you won’t buy food items that are spoiled or will spoil before you use them. Buy them before “sell by” or “expiration date,” which is the last date the product should be used.

Resources

© American Institute for Preventive Medicine

4 Servings, about 3 ounces each

Ingredients:

Directions:

Microwave Directions:

Place fish in a glass baking dish. Cover with wax paper. Cook at “medium” power for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings. Cover and continue cooking at “medium” power for 3 minutes or until fish flakes with a fork.

Per Serving:

© American Institute for Preventive Medicine

The following can help you plan a diet that provides adequate amounts of the essential vitamins indicated. Diet, however, cannot always satisfy the need for all vitamins. Pregnancy, menstruation, illness, crash dieting, food allergies, use of medication, or other circumstances may call for vitamin supplements. Check with your doctor about taking vitamin supplements. Follow his or her advice.

Vitamin A

Primary Functions

Essential for healthy skin, hair, and mucous membranes. Required for normal vision. Needed for proper tooth and bone development and for resistance to infection.

Food Sources

Liver, eggs, fortified milk and dairy products. The following contain carotene, which converts to vitamin A after they’re eaten: dark green vegetables; deep yellow fruits such as apricots, peaches, cantaloupe, carrots, sweet potatoes, pumpkin, squash.

Dietary Reference Intake (DRI)*

3,000 International units

Deficiency Symptoms

Night Blindness; dry, rough, scaly skin; susceptibility to infection; dry eyes; stunted bone growth; poor tooth enamel leading to cavities. (Deficiency disease: hypovitaminosis A.)

Thiamin (Vitamin B-1)

Primary Functions

Release of energy from the carbohydrates in food, appetite regulation, growth and muscle tone, proper function of heart and nervous system.

Food Sources

Lean meat (especially pork), oysters, organ meats and liver, green peas, legumes, collard greens, oranges, asparagus, whole grains.

Dietary Reference Intake (DRI)*

1.2 milligrams

Deficiency Symptoms

Loss of appetite, fatigue, mental confusion, moodiness, irritability, forgetfulness, muscle weakness, leg cramps, enlarged heart. (Deficiency disease: beriberi.)

Riboflavin (Vitamin B-2)

Primary Functions

Helps cells use oxygen. Important in metabolism of protein, fat, and carbohydrates. Helps keep skin and mucous membranes (in mouth and lining of digestive tract) healthy.

Food Sources

Organ meats, milk and dairy products, oysters, lean meat, chicken, dark green vegetables, sardines, eggs, tuna, whole grains, legumes.

Dietary Reference Intake (DRI)*

1.3 milligrams

Deficiency Symptoms

Skin disorders, especially cracks at corners of mouth; dermatitis around nose and lips; hypersensitivity to light; reddening of cornea; digestive disturbances.

Niacin (Vitamin B-3)

Primary Functions

Participates in metabolism of protein, fat, and carbohydrates. Helps cells use oxygen. Promotes healthy skin, nerves, and digestive tract. Aids digestion and fosters normal appetite.

Food Sources

Liver, lean meat, fish, poultry, nuts, legumes, dark green vegetables, whole grains. The following are good sources of tryptophan, which can be converted to niacin in your body: milk, eggs, meat.

Dietary Reference Intake (DRI)*

16 milligrams

Deficiency Symptoms

Skin disorders (especially on parts of body exposed to sun); red, swollen, smooth tongue; digestive tract disturbances, including indigestion and diarrhea; mental disorders, including irritability, depression, anxiety, and mental confusion. (Deficiency disease: pellegra.)

Pyridoxine (Vitamin B-6)

Primary Functions

Aids in metabolism of protein, fat, and carbohydrates. Assists in formation of red blood cells and antibodies. Involved in sodium-potassium balance.

Food Sources

Lean meat, liver and other organ meats, fish, nuts, legumes, whole grains, poultry, corn, bananas.

Dietary Reference Intake (DRI)*

1.3 milligrams

Deficiency Symptoms

Dermatitis, cracks at corners of mouth, smooth tongue, irritability, depression, convulsions, dizziness, anemia.

Cyanocobalamin (Vitamin B-12)

Primary Functions

Aids in formation of red blood cells. Maintains healthy nervous system. Aids metabolism of protein, fat, and carbohydrates. Essential for normal growth and development.

Food Sources

Organ meats, lean meat, egg yolks, dairy products, fish (especially shellfish).

Dietary Reference Intake (DRI)*

2.4 micrograms

Deficiency Symptoms

Anemia; numbness and tingling in fingers; degeneration of peripheral nerves, brain, and spinal cord; fatigue; poor growth.

Folate

Primary Functions

Aids in the formation of hemoglobin in red blood cells and of enzymes and other body cells. Can help prevent serious birth defects of the brain and spine.

Food Sources

Liver and other organ meats, dark green leafy vegetables, asparagus, lima beans, whole grains, nuts, legumes.

Dietary Reference Intake (DRI)*

400 micrograms+

Deficiency Symptoms

Anemia; red, swollen, smooth tongue; diarrhea; poor growth.

Women should take 400 to 800 micrograms of folic acid for at least one month before getting pregnant and during the pregnancy. Women who have had a baby with a serious problem of the brain or spine should take the amount of folic acid their doctors advise.

Pantothenic Acid

Primary Functions

Helps in the metabolism of protein, fat, and carbohydrates. Involved in formation of hormones and nerve-regulating substances.

Food Sources

In all plant and animal foods, but best sources are organ meats, whole grains, fresh vegetables, egg yolks.

Dietary Reference Intake (DRI)*

5 milligrams

Deficiency Symptoms

Fatigue, tingling in hands and feet, severe abdominal cramps, nausea, difficulty sleeping.

Biotin

Primary Functions

Helps release energy from protein. Also involved in metabolism of fats and carbohydrates and formation of fatty acids. Works with other B vitamins.

Food Sources

Liver and other organ meats, egg yolks, nuts, legumes, cauliflower, mushrooms, green beans, dark green vegetables.

Dietary Reference Intake (DRI)*

30 micrograms

Deficiency Symptoms

Deficiencies do not occur under normal circumstances. Raw egg whites can destroy biotin, and metabolic disturbances can interfere with use, causing anemia, nausea, muscular pain, fatigue, depression, poor appetite.

Vitamin C (Ascorbic Acid)

Primary Functions

Forms collagen to hold body cells together. Helps maintain walls of blood vessels and capillaries. Helps maintain bones and teeth. Helps heal wounds. Helps absorb iron and aids resistance to infection. Prevents destruction of B vitamins through oxidation.

Food Sources

Brussels sprouts, strawberries, oranges, broccoli, green peppers, grapefruit, collard greens, cauliflower, cantaloupe, tangerines, cabbage, tomatoes, asparagus.

Dietary Reference Intake (DRI)*

90 milligrams

Deficiency Symptoms

Weakness; fatigue; loss of appetite; weight loss; irritability; slow growth; increased risk of infection; swollen, inflamed, and bleeding gums; swollen and aching joints; easy bruising; nosebleeds; delayed wound healing. (Deficiency disease: scurvy.)

Vitamin D

Primary Functions

Increases absorption of calcium and phosphorus. Assists in several phases of calcium and phosphorus metabolism, aiding in bone and tooth development. Seems to protect against colon cancer in some way.

Food Sources

Fortified milk, egg yolks, organ meats, fortified breakfast cereals. Vitamin D is formed in skin exposed to sunlight.

Dietary Reference Intake (DRI)*

600 International units

Deficiency Symptoms

During growth years: poor bone and tooth formation, bowed legs, stunted growth, muscle weakness (causing protruding abdomen). Later in life: softening of bones; loss of calcium from bones; pain in pelvis, back, and legs; easily broken bones; muscle twitching and spasms. (Deficiency diseases: rickets in children and osteomalacia in older adults.)

Vitamin E

Primary Functions

Protects essential fatty acids and vitamin A from oxidation. Protects red blood cells. Helps cells use oxygen to yield energy.

Food Sources

Plant oils (used in margarine and salad dressings), wheat germ, green leafy vegetables, nuts, whole grains, liver, egg yolks, legumes, fruits, other vegetables.

Dietary Reference Intake (DRI)*

22.5 International units

Deficiency Symptoms

Red blood cell breakage and muscle weakness. Deficiency is highly unlikely in humans, as vitamin E is widely distributed in foods and stored in the body.

Vitamin K

Primary Functions

Aids in formation of blood clotting proteins. Aids in regulation of blood calcium.

Food Sources

Green leafy vegetables, cabbage-family vegetables, liver, egg yolks, milk. (Also, bacteria synthesizes vitamin K in the digestive tract.)

Dietary Reference Intake (DRI)*

120 micrograms

Deficiency Symptoms

Tendency to hemorrhage, delayed blood clotting.

* Reference Daily Intake (RDI) is a value set by the Food and Drug Administration (FDA) for use in nutrition labeling. It is based on the highest Recommended Dietary Allowance (RDA) for each nutrient, to assure that needs be met for all age groups.

© American Institute for Preventive Medicine

Understand and use the Nutrition Facts.

Remember to be fussy about fats. As much as you can, choose foods with no trans fat.

Action Step

Read food labels to compare nutrients in foods. Choose foods that give more dietary fiber, less sugar, and zero trans fat.

© American Institute for Preventive Medicine